Twenty-seven PAX caught an unseasonably temperate February morning and a good sweat was had by all.
Spooky led a warm-up:
20 IC Side-Shuffle Hops
15 IC Imperial Walkers
10 IC Arm Circles
10 IC Body-weight Squats
10 IC Merkins
Then The Thang with Spooky leading the Cardio workout:
Suicide sprints: 10 yard – 20 yard – 30 yard
Suicide sprints: 20 yard – 40 yard – 60 yard
Bear crawl length of football field including 10 Merkins every 10 yards including end-zone.
Lunge-walk length of football field including 5 Drydocks every 10 yards including end-zone.
Sprint to each corner of the field, one exercise in each corner: 10 IC merkins, then 10 OYO burpees, then 30 IC heels-to-heaven, 10 IC diamond-grip merkins, 10 OYO triple-merkin burpees, 10 IC wide-grip merkins.
Crawl-bear the width of the football field.
Traveling burpees the length of the football field.
And The Thang with Shooter on the other half of the group and a playpen of 40, 25, 20, 15 and 12 pound dumbells and a couple of kettlebells as well:
Circle of Pain, 30 seconds of work, 15 seconds to recover and move to the next station on the circle: one-armed rows L&R, side raises, overhead presses, curls, goblet squats, merkins, diamond merkins, two stations of burpees, mountain climbers, overhead tricep presses and renegade rows. Three circuits overall.
Mary: Heels to heavens, Russian hammer, LBC, Long-slow flutter, two sets of plank hold, plank jacks and Parker Peters.
